CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 03-30-2013, 12:16 AM   #751
Kevin Benson
Member Kevin Benson is offline
 
Kevin Benson's Avatar
 
Profile:
Join Date: Oct 2009
Location: Parker  CO
Posts: 253
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I didn't have a hockey game tonight so I hit the gym for a workout. Since I haven't done any oly work in a while I decided to do some power cleans.

Ended up hitting a new 5RM of 205lbs (10lbs PR) and 1RM of 225lbs (20lbs PR) and probably still had 10-15lbs left in me.
  Reply With Quote
Old 03-30-2013, 05:11 PM   #752
Michael R. Miller
Member Michael R. Miller is offline
 
Profile:
Join Date: Apr 2009
Location: Hanford  CA
Posts: 331
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

315 jerk PR!!!
  Reply With Quote
Old 03-30-2013, 05:58 PM   #753
Lauren Croce
Member Lauren Croce is offline
 
Profile:
Join Date: Jul 2012
Location: Middletown  NY
Posts: 65
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Played in an over 30 women's soccer tournament today. We played four 25 minute games, and by the last one my teammates were shot - jogging back on defense, making poor passes, etc. I had energy to burn. I was muscling people off the ball all day and sprinting around the field. It was great. We ended up winning the whole tournament (thanks in part to my two goals during the final game), and I feel great now. Rick has been working with me to not only develop my strength, but my overall fitness and footwork. Before Rick, I was a mediocre player at best. Now I'm playing the best soccer since high school all those years ago.
  Reply With Quote
Old 03-30-2013, 08:03 PM   #754
Kevin Benson
Member Kevin Benson is offline
 
Kevin Benson's Avatar
 
Profile:
Join Date: Oct 2009
Location: Parker  CO
Posts: 253
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

375lbs box squat today, a 10lbs PR.
  Reply With Quote
Old 03-31-2013, 04:38 PM   #755
Paulo Santos
Banned Paulo Santos is offline
 
Profile:
Join Date: Mar 2011
Location: Hopatcong  NJ
Posts: 2,164
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Awesome job guys. I got another 10# PR on Deadlifts today. My total is up by 70# since my meet 2 months ago.

1st PL Meet (1/27/2013): 300/185/370 (Total: 855) @ 163.4 lbs
Current Stats (3/29/2013): 315/225/385 (Total: 925) @ 163 lbs
  Reply With Quote
Old 04-08-2013, 09:46 AM   #756
Mike Kelley
Affiliate Mike Kelley is offline
 
Mike Kelley's Avatar
 
Profile:
Join Date: Sep 2007
Location: Holly Springs  NC
Posts: 358
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Safety Bar to a box just below parallel...270#

No idea if that's good or not. Left a little in the tank since it was the first time....current regular back squat is 325 (as of 1 month ago). Definitely need to get used to the bar as I can tell it challenges the mid/upper back.
__________________
CrossFit Zeal
  Reply With Quote
Old 04-09-2013, 06:56 PM   #757
David Meverden
Member David Meverden is offline
 
David Meverden's Avatar
 
Profile:
Join Date: Apr 2008
Location: Charleston  SC
Posts: 2,802
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

CrossFit Open is done! I finished 241 in the South East out of 3935 who submitted scores for all 5 workouts (started with like 6700). Top 6.1%, compared to last years 8.6%, so definitely an improvement, though not quite as high as I'd have liked. Gave me some good feedback on the workouts I'd programmed though.

What I should have done differently:
1) Do a little less CrossFit. I was doing something WoD like on every lifting day for the couple months leading up. Next time I will at least leave ME lower as JUST strength, though making sure there is ample high rep strength endurance work (sets of 20-30 with 30s to 1 min rest, for instance).
2) More Quad assistance. Despite having higher rep (15ish) sets of front squats and thrusters the 150 wall balls and thruster workout smoked my quads. Sore for days. Things like 3 sets of 30 band resisted wall balls, or multiple 20-30 rep front squat sets--in weightlifting shoes--would have been beneficial.
3) Longer intervals. I had one interval day a week (sled or running, usually) and did 30sec to 1 min intervals with a couple minutes in between. These were too short given that 7 minutes was the shortest event. And 30 sec intervals are easy to incorporate at the end of a lifting day. Should have used that interval session to do 4-8 minute work intervals instead.
4) More box jumps. After rerunning the box jump workout from last year and improving by a full round I figured I was good enough at box jumps and slacked off. Bad move. Box jump workout killed me this year. Should have sprinkled in box jumps regularly. For instance, maybe on a lower body day have one set of 5-10 box jumps in between every #2-4 assistance set.

There should be a big CF comp coming up Sep or Oct. I'll put some of this in practice to get ready for that, but overall will keep much closer to Rick's normal template. Less cramming assistance into WoDs, a little less favoring of CF movements.
__________________
CERTIFICATIONS: CSCS, CrossFit LVL 1
SEMINARS: Starting Strength, Ultimate Advantage, CFE, CF O-lifting, MovNat
  Reply With Quote
Old 04-10-2013, 11:15 AM   #758
Michael R. Miller
Member Michael R. Miller is offline
 
Profile:
Join Date: Apr 2009
Location: Hanford  CA
Posts: 331
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

You can not, can not, can not, use the WODs as ways to work in "assistance".

I think that is a common misconception.
  Reply With Quote
Old 04-10-2013, 11:21 AM   #759
Ian Nigh
Affiliate Ian Nigh is offline
 
Ian Nigh's Avatar
 
Profile:
Join Date: Jun 2009
Location: Kensington  MD
Posts: 948
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Just want to let everyone know that we will be hosting Rick and his UA seminar at Rock Creek CrossFit in the Washington DC area on April 27 & 28. There are still some spots available and you can register by following the link in my signature and finding the event on our calendar.
  Reply With Quote
Old 04-10-2013, 06:41 PM   #760
David Meverden
Member David Meverden is offline
 
David Meverden's Avatar
 
Profile:
Join Date: Apr 2008
Location: Charleston  SC
Posts: 2,802
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by Michael R. Miller View Post
You can not, can not, can not, use the WODs as ways to work in "assistance".

I think that is a common misconception.
Lets not put absolutes on it. Rick will work movements like jumps or pushups into his warrior training, and Golden Empire frequently has mini-WoDs with some assistance stuff. So the 5 and 6 kind of movements can be mixed together for conditioning sometimes. But I think I was doing that too much in my CF Open prep.

While I'm here I also want to say what went really well in the open:
Pullups & Toes to bar: CTB pullups were better than ever! The lat work really helped. Wish there had been more pullups. TTB were cake too.
135 ground to overhead: Cake. 135#? Please.
Wall balls: Even though I would have been better with more quad assistance I was still 30-40 seconds faster on my 150 wall balls this year than last. Paid for it the next day, but got it done.
Snatches: UA template makes you strong. Sometimes tough to get in enough technique work, but anything heavy will be to the UA athletes advantage.
__________________
CERTIFICATIONS: CSCS, CrossFit LVL 1
SEMINARS: Starting Strength, Ultimate Advantage, CFE, CF O-lifting, MovNat
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Westside 4 Athletes Chris Mason Fitness 29 09-29-2012 08:10 PM
Westside for athletes Dave Traeger Fitness 12 10-26-2011 06:08 PM
Recent day at Westside Chris Mason Fitness 6 12-23-2010 02:43 PM
Viagra. Does Viagra give athletes a competitive advantage? Steve Sheffar Stuff and Nonsense 16 12-15-2008 02:11 AM


All times are GMT -7. The time now is 07:47 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.